Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coach Warm-up

B: Back Squat

"Die Set"

Choose a weight you believe you can hit for 8-12 reps

Warm up sets: *See previous week

C: Metcon (AMRAP - Rounds and Reps)

7 MIN AMRAP
"13.4"

RX

Climb the Ladder

3 Clean and Jerk 135/95lbs

3 Toes to Bar

6/6, 9/9, etc…

SCALED

Climb the Ladder

3 Clean and Jerk 75/55 lbs

3 Hanging Knee Raises

6/6, 9/9, etc…

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

"My Pet Rock"

In teams of 2 with 1 Heavy object. The object must be held by an athlete at all times.

10 burpee penalty

1 Person working at a time.

Together complete the following

500m Run

50 Wall Ball

50 Box Jump Overs

50 Ring Rows

200 Ab Mat sit ups

500m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Strict T2B

B: Front Squat

For Time

6×6 @ 75%

*Rack and Unrack each set

with as little rest a possible

C: Metcon (4 Rounds for calories)

Every 4 min for 16 min (4 Rounds)
12 DB Box Step Overs (R+50/35, Rx 40/25) (R+24/20"Rx20/16")

20 Deadlifts (R+ 225/155, Rx 165/125)

Max Cals Rower or Bike in remaining time

No Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Grab one DB and OH walk 10 lengths of the gym. Switch arms as needs. Try and do more work on non-dominant arm. (From wall ball wall to pull up bar =1)

B: Metcon (Time)

For Time
100 Bar Facing Burpees*

EMOM including 0:00 complete 25 Double Unders

C: Metcon (4 Rounds for reps)

Every 4min for 16min (4 Rounds)
Run 400m

1-3 Legless Rope Climbs

Rest Remainder

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 Good mornings (Empty Bar)

10 Clean Hi Pulls

10 Power Cleans

10 Sq Cleans

B: Metcon (Time)

Clean
For Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

C: Metcon (Time)

For Time
3 Rounds

Row 500m

12 Muscle Ups

24 DB Snatch (R+50/35, Rx 40/25)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm up

B: Back Squat

"Die Set"

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

C: Metcon (3 Rounds for reps)

AMRAP 4min x 3 (16min Total)
15 Power Snatch(R+75/55, Rx 65/45)

15 Box Jump Overs (R+24/20, Rx20/16″)

15 Push Ups

Rest 2:00